WOD Monday 4/23/12

Workout 1:

   4 rounds of:
      10 One-arm Dumbbell Snatch (100#/ 70#)
      50 meter shuttle sprint

   Intermediate: (80#/ 55#)

   Beginner: (60#/ 40#)

   Novice: (40#/ 25#)

   *10 minute Time Cap


Workout 2:

   50 Back Squats (135#/ 95#)
   40 Pull ups
   30 Shoulder to Overhead (135#/ 95#)
   50 Front Squats (85#/ 65#)
   40 Pull ups
   30 Shoulder to Overhead (85#/ 65#)
   50 Overhead Squats (65#/ 45#)
   40 Pull ups
   30 Shoulder to Overhead (65#/ 45#)

   *22 minute Time Cap



*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here


Curious about what the CrossFit Games are? Check out this video.





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